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Head-to-head evidence comparison — which supplement is right for you?
Beetroot and Caffeine are closely matched across evidence, studies, and safety.
Verdict
Likely helps
16 of 19 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
22 of 25 studies with measurable effects showed benefit.
Top outcomes
Shared outcomes (2)
Outcomes where both Beetroot and Caffeine have evidence — compare verdict strength side-by-side.
400-500mg nitrates (or 500ml beetroot juice)
2-3 hours before exercise
Concentrated beetroot shots (70ml)
100-200mg
Morning, 30-60 minutes before exercise
Pill/capsule for precise dosing
2-3 hours after intake
2-3 hours
Immediate
30-60 minutes
15-45 minutes
30-60 minutes
30-60 minutes
30-60 minutes
Dietary Nitrate Supplementation and Exercise Performance: An Umbrella Review of 20 Published Systematic Reviews with Meta-analyses
Sports Medicine (2025) · Meta analysis · n=2000
8.3-16.4 mmol (515-1017 mg) nitrate recommended
Effects of Beetroot Juice on Physical Performance in Professional Athletes and Healthy Individuals: An Umbrella Review
Nutrients (2025) · Systematic review · n=1500
Population-specific effects identified
Sport supplementation in competitive swimmers: a systematic review with meta-analysis
Journal of the International Society of Sports Nutrition (2025) · Meta analysis · n=23
This revision included 23 studies, 16 of them (69.6%) qualified as excellent and 7 (30.4%) as good at the methodological level based on the punctuation in the PEDro scale.
Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis
Nutrients (2020) · Meta analysis · n=2020
A subsequent meta-analysis was performed using the random effects model to calculate the standardized mean difference (SMD).
The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials
Critical reviews in food science and nutrition (2019) · Meta analysis · n=606
Thirteen RCTs with 606 participants were included in the meta-analyses.
Effect of Caffeine and Nitrates Combination on Exercise Performance, Heart Rate and Oxygen Uptake: A Systematic Review and Meta-Analysis
Nutrients (2024) · Meta analysis · n=95
The meta-analysis revealed that caffeine and nitrates supplementation (CAF+nitrates) did not enhance performance in time trials (TTs) over the CAF alone (g = -0.06; 95% CI = -0.46 to 0.35; p = 0.78) or nitrates alone (g = 0.29; 95% CI = -0.12 to 0.70; p = 0.17).
Based on meta-analysis of 2000+ subjects showing 515-1017mg effective range. Effects more pronounced in hypoxic conditions and fatigue states. Individual response varies significantly between athletes vs non-athletes.
Based on multiple meta-analyses showing 3-6mg/kg optimal dosing. Performance benefits plateau around 200-300mg with increased jitteriness at higher doses.
AI-estimated from published studies. Interpret as directional guidance.
Both Beetroot and Caffeine are closely matched — the best choice depends on your specific health goals.
For boost daily energy, Caffeine has a higher relevance score (98 vs 70).
No known interactions between Beetroot and Caffeine have been documented in our database. However, always consult a healthcare provider before combining supplements.